Seated Bicep Curls, Supinated

Bicep curls are a quintessential gym workout. It focuses on the biceps brachii while also working the forearm flexors, brachioradialis, and brachialis. While many may opt to use a straight grip or even a straight barbell for this exercise, a supinated grip (where the palms turn slightly inward) keeps constant tension in the biceps brachii, increasing your gains.

 

How to do seated bicep curls

  1. Hold two dumbbells with a supinated grip (palms turned slightly inward).
  2. Sit on the edge of a weight bench with the dumbbells hanging by your sides.
  3. Curl the weights toward your shoulders. Keep your wrists and shoulders still.
  4. Keep lifting until the undersides of your forearms make firm contact with your biceps.
  5. Hold the contraction for a moment, and then lower the weights in a controlled movement until your elbows are fully locked out.
  6. Do 8-12 reps in 3-5 sets.

Common mistakes to avoid 

  1. DO NOT go too fast. Flex and extend the elbow slowly, focusing on your form and breathing. Controlled movements increase the demand on the muscles, leading to better gains. 
  2. Keep your elbows close to your sides - do not let them drift. 
  3. Similarly to the first point, do not use momentum to power your swings. If you can’t curl the weight without momentum, use a lighter one. 

Support your bicep curls

 

Man putting on Sports Wrist Straps at the gym

 

Sports Wrist Support

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Wrist and elbow pain are common complaints with bicep curls. Weakness and instability in these joints can also negatively affect your progress, preventing you from curling with heavier dumbbells. 


To keep up with your fitness goals, try: 

  • Sports Wrist Wraps for greater wrist stability and protection from injury
  • EpiTrain Elbow Brace to protect the elbow and relieve pain
  • Sports Elbow Support as an alternative to the EpiTrain. This support is ideal if you don’t have pain or injury but just want to boost your performance. 

Gentle compression works by stimulating the muscles, activating them to better support the joints. The Sports Elbow and EpiTrain also incorporate epicondyle pads to relieve strain on the elbow tendons.

Learn more: Medical Vs Sports Compression

 

More information

If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.  

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.

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